Hip Extensors - Lumbar

1. Two-Leg Bridges

 Starting Position- Lie flat on your back, resting your arms across your chest, and the heels placed on the stability ball.

 Movement Description- Lift the hips off the ground until the body is aligned.

 Variations-           a. Use one leg: same as above, except you keep one leg extended in the air.

2. Hip Lifts Supported on the Balls of Feet

 Starting Position- Lie on your back with the arms held out to the sides. Place the balls of your feet flat on the side of the stability ball, keeping the knees slightly bent.

 Movement Description- Lift the hips off the ground until the body is aligned.

 Variations-           a. Use one foot: keep the free leg  extended in the air.

 3. Triple Threat Combo

 Starting Position- Lie flat on your back, resting your arms across your chest, and the heels placed on the stability ball.

 Movement Description- Perform a 2-leg Bridge, Supine Leg Curl, and Hip Lift on the Balls of Feet three repetitions each in succession.

 Variations-           a. Same as above using one leg

4. Ball-Supported Contra-Lateral Superman’s

 Starting Position- Kneel on your hands and knees placing the stability ball under the body.

 Movement Description- Lift the left arm and the right leg in the air at the same time.

5. Kneeling Prone Hyperextensions

 Starting Position- Kneel down on your knees, placing the stability ball under the body and the hands behind the head.

 Movement Description- Lift the torso off the ball to an angle of about 45 degrees.

 Variations-           a. Hold the arms extended out past the head

 6. 3 Point Prone Hyperextensions

 Starting Position- Lie face down on the stability ball with your legs extended and balanced on the toes of the feet. The ball should be placed under the stomach and the hands held behind the head.

 Movement Description- Lift the torso in the air keeping the toes on the ground.

 Variations-           a. Hold the arms extended out past the head

 7. Reverse Hyperextensions

 Starting Position- Lie face down over the stability ball with your arms folded under the head. The lower body should be balanced on the toes.

 Movement Description- Lift the legs into the air by extending the hips. The weight of the body should be balanced on the ground using the arms.

8. One-Leg Reverse Hyperextension with Contra-Lateral Knee Balance

 Starting Position- Balance the weight of the upper body on the hands. Flex the hips to a 90 degree angle while balancing the knee and shin of one leg on the ball, with the other leg held straight resting on the ball.

 Movement Description- Lift the free leg all the way up into the air, keeping it straight.

 Variations-           a. Use one leg while balancing on the toes

                                b. Kick the free leg out behind the body, rather than just lift it